Kumbhakasana looks simple but is very effective in toning a number of body parts. This includes the hips, waist, abdomen, arms and shoulders. Practice this one everyday if you want to develop toned abs.
How to Perform:
step 1: Begin on your hands and knees, with your wrists directly under your shoulders. Breathe smoothly and evenly through your nose. Bring your thoughts to focus on the present moment.
step 2: Spread your fingers and press down through your forearms and hands. Do not let your chest collapse.
step 3: Gaze down between your hands, lengthening the back of your neck and drawing your abdominal muscles toward your spine.
step 4: Tuck your toes and step back with your feet, bringing your body and head into one straight line.
step 5: Keep your thighs lifted and take care not to let your hips sink too low. If your butt sticks up in the air, realign your body so your shoulders are directly above your wrists.
step 6: Draw your pelvic floor muscles toward your spine as you contract your abdominal muscles. Keep your head in line with your spine. Broaden across your shoulder blades and across your collarbones.
step 7: Draw down through the bases of your index fingers — do not let your hands roll open toward the pinkie fingers.
step 8: Press the front of your thighs (quadriceps) up toward the ceiling while lengthening your tailbone toward your heels.
step 9: Hold the pose while breathing smoothly for five breaths. If you are using the pose to build strength and stamina, hold for up to five minutes.
step 10:To release, slowly lower onto your knees, then press back into Child’s Pose and rest.
When practicing this asana extra care must be taken about the wrist so that excess pressure is not applied on them.
In case of any wrist related injuries it is better to avoid this asana completely.